Capacity
100m Row (Time)
4 X 100 Meter Row Sprint, score is your slowest round. take 1 minute rest in between each
Weightlifting: Front Squat
E2MOM 12 minutes 8 Front Squats at 65% of your 1 RM
WOD:
4 Rounds for time cap-20 mins
30 Wall ball shots 20/14 lb 10/9
10 Single Arm Alternating dumbbell Hang Clean and jerk 50/35 lb (do 5 and 5)
100M Run
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Complete Crossover Symmetry or Banded 7s Warm-Up Then Into… AMRAP 7 250m Ski or Row 5 Bench Press (Building) 5 Scap Push-Ups or Pull-Ups 10 Air Squats 10 PVC Good Mornings *Bench weight should build from empty bar to moderate Strength/Skill Strength/Skill (No Measure) ON…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) “ROXANNE” – HALLOWEEN EDITION Play “Roxanne” by The Police. (Length: 3:14) Every time you hear “Roxanne”: 1 Up Down Every time you hear “Red Light”: 1 Air Squat Keep this fun, you can cut the music early if needed. Then into… 2 ROUNDS 5 Single-Arm…
